Got this simple diagram for measuring your food portions so u don't over eat (well,..that's the theory..hehe)
Source : https://www.facebook.com/310Nutrition
Calorie counting is only a part of the fat loss equation. There r now studies showing that it's not so much the quantity of the calories but the QUALITY of the calories. In simple terms, eating a 500-calorie dessert will not give you the same benefit at 500 calories of protein.